What's the Healthiest Thing to Eat at Red Robin?

November 25, 2025 •

3 min read

According to Red Robin's own nutritional information, many menu items, especially burgers and appetizers, can exceed 1,000 calories. Navigating this menu for a balanced meal can be tricky, so knowing what's the healthiest thing to eat at Red Robin is crucial for making informed choices and staying on track with your dietary goals.

Quick Summary

This guide reveals the best healthy choices at Red Robin, including customized salads, grilled chicken options, and plant-based burgers, with specific modifications to reduce calories, fat, and sodium. It provides a detailed comparison of popular menu items to help you make smarter dining decisions.

Key Points

Prioritize grilled protein: Opt for the Simply Grilled Chicken Salad or Sear-ious Salmon for lean protein and healthy fats.
Embrace lettuce wraps: The Wedgie™ burger or any burger ordered "Wedgie-style" dramatically reduces carbs and calories by replacing the bun with lettuce.
Choose healthier sides: Replace the iconic bottomless fries with bottomless steamed broccoli or a house salad with a light dressing on the side.
Customize your burger: Swap a traditional beef patty for a leaner turkey or ancient-grain veggie patty and hold the cheese to significantly lower fat and calories.
Limit high-calorie additions: Avoid calorie-dense toppings and creamy sauces, and request healthier alternatives like fresh avocado or house-made salsa instead.
Control your dressing: Always request salad dressings on the side to manage portion size and reduce overall calories.
Drink water: Opt for water, unsweetened iced tea, or sparkling water instead of high-sugar sodas or milkshakes.

Navigating a 'Gourmet Burger' Menu for Health

Red Robin is famous for its towering burgers and Bottomless Steak Fries®, but a closer look at the menu reveals several options for a more health-conscious diner. The key is to customize your meal and focus on grilled protein, fresh vegetables, and mindful portion sizes. Many of the standard menu items can be transformed into a lighter, more nutritious meal by making simple swaps.

Top Healthy Menu Options at Red Robin

Simply Grilled Chicken Salad: This is arguably the most straightforward healthy option available. It comes with grilled chicken breast, mixed greens, cucumbers, tomatoes, and cheddar cheese. To make it even healthier, ask for the cheese and croutons on the side or omitted entirely. Request a light vinaigrette dressing on the side to control the amount of fat and sugar.
The Wedgie™ Burger (Lettuce Wrap): A creative and tasty way to enjoy a burger without the bun. The Wedgie™ wraps a seasoned beef patty, guacamole, bacon, and tomato in fresh lettuce. For the healthiest version, hold the bacon to drastically reduce saturated fat and sodium. You can also opt for a turkey or veggie patty for a leaner protein source.
Ancient-Grain Veggie Burger: The custom-blended patty made from ancient grains and quinoa is a fantastic choice, especially when served as a lettuce wrap instead of a bun. It's a plant-based option that provides a good source of protein and fiber. Toppings like avocado and fresh salsa add flavor and nutrients without excess calories.
Sear-ious Salmon: For those who prefer seafood, this grilled salmon fillet offers a great source of omega-3 fatty acids. Pair it with a side of steamed broccoli instead of high-calorie alternatives like fries to build a complete and balanced meal.

Strategic Healthy Modifications

To make almost any meal at Red Robin healthier, remember these key tactics:

Swap the bun: Choose a lettuce wrap, or go bunless, to save a significant number of carbohydrates and calories.
Modify proteins: Substitute a leaner option like a grilled chicken breast, turkey patty, or veggie patty for a beef patty.
Control the cheese: Many meals can be made healthier by simply skipping the cheese, which can save over 100 calories and reduce saturated fat. If you must have cheese, opt for a single slice of pepper-jack over multiple types or creamier alternatives.
Choose better sides: The "bottomless" sides can be a calorie trap. Instead of the endless fries, choose the Bottomless Steamed Broccoli or a simple House Salad with dressing on the side.

Comparison Table: Healthy vs. Unhealthy Choices


Item	Healthy Approach	Unhealthy Approach
Burger	Veggie or Grilled Chicken Patty (lettuce wrapped, no cheese)	Tavern Double Burger (beef patty, cheese, mayo)
Salad	Avo-Cobb-O with grilled chicken, hold bacon, hold cheese, dressing on side	Avo-Cobb-O with fried chicken, full bacon, blue cheese, and dressing mixed in
Side	Bottomless Steamed Broccoli or House Salad with light vinaigrette	Bottomless Steak Fries® or Towering Onion Rings®
Condiments	House-made salsa, avocado	Creamy aioli, extra sauces
Drink	Water, unsweetened iced tea, or sparkling water	Milkshake or soda

Conclusion: Healthier Choices Are Possible

While Red Robin is a destination for indulgent comfort food, finding what's the healthiest thing to eat at Red Robin is achievable with strategic ordering. The best options include the Simply Grilled Chicken Salad, the Ancient-Grain Veggie Burger, and the Sear-ious Salmon, especially when paired with a vegetable side. Customizing your order by swapping buns, controlling cheese, and choosing leaner proteins will empower you to enjoy a satisfying meal that aligns with your health goals. By focusing on smart substitutions, you can still enjoy the restaurant experience without derailing your diet. For specific nutritional details on every menu item, consult Red Robin's official nutritional information page.

Frequently Asked Questions

The lowest calorie burger option is typically a grilled chicken or veggie patty ordered as a 'Wedgie' (lettuce wrap) with no cheese and minimal sauces. For example, a Grilled Chicken Burger ordered this way saves hundreds of calories compared to a traditional beef burger with a bun.

PETA confirms that Red Robin's bottomless steak fries are cooked without animal-derived ingredients. However, cross-contact with animal products is possible as they may be cooked in the same oil as other items.

Yes, Red Robin offers vegetarian and vegan-friendly options. The ancient-grain veggie patty is a solid vegetarian choice, and it can be made vegan by holding the cheese and aioli and serving it on a lettuce wrap or vegan-friendly bun.

Yes, the Sear-ious Salmon is a great healthy choice as it provides a rich source of omega-3 fatty acids. For the healthiest preparation, ensure it's grilled and opt for a side of steamed broccoli rather than fries.

To reduce sodium, focus on grilled items, avoid heavy sauces and cheeses, and choose fresh vegetable sides. Many condiments and toppings like bacon, pickles, and creamy dressings add significant sodium, so asking for them on the side or omitting them helps.

The healthiest side is the Bottomless Steamed Broccoli, which is low in calories and packed with nutrients. The House Salad with dressing on the side is another excellent choice.

Red Robin's salads, like the Simply Grilled Chicken Salad, can be very healthy. Their healthiness depends on your modifications, such as choosing grilled chicken, holding the cheese and croutons, and opting for a light dressing on the side.